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What is the pelvic floor?

Did you know that up to 40% of people incorrectly perform a pelvic floor contraction?

Pelvic. Floor. Muscles.

We all have them (men included).

And unfortunately, as they are out of sight, they are also out of mind for most.

Only when we suffer (a lot) do they get any attention. Or, perhaps, most do not realise that pelvic floor dysfunction could be a source of their problems. Often too much time has been spent suffering rather than working towards a solution (which is available in most cases) with a Women’s Health Physiotherapist.

Pelvic floor muscles are best described as a sling or hammock. They run from the pubic bone in the front to the tailbone (coccyx) at the back.

Pelvic floor muscles have a hugely important role to play. They support pelvic organs (bowel, bladder and uterus), keep pee and poo off the floor and play a role in sexual function.

Consequences of pelvic floor muscle dysfunction include prolapse, loss of control of bowel or/and bladder function, and dyspareunia (pain on intercourse).

WHAT ARE THE RISK FACTORS FOR PELVIC FLOOR DYSFUNCTION?

  • Ongoing constipation
  • Heavy lifting- gym or occupation-related
  • Chronic cough or sneezing
  • Ageing
  • Over-exercising the muscles or a history of back pain
  • Being overweight
  • Previous injury
  • Pregnancy and having babies

Strengthening your pelvic floor muscles or performing Kegels may not always be the answer. Pelvic floor muscles may be tight and unable to relax OR weak and not strong enough to support.

The great thing is, although hidden, pelvic floor muscles can be consciously controlled and therefore trained!

As a physiotherapist specialising in women’s health, I use both internal and external examination methods as well as a Real-Time Ultrasound to determine if your muscles are tight, weak or just fine before prescribing a pelvic floor muscle training program. This is essential as it may be ineffective (at best) or harmful (at worst) if you are performing your pelvic floor exercises incorrectly.

HOW TO PERFORM A PELVIC FLOOR CONTRACTION?

A correct pelvic floor contraction should feel like a gentle squeeze and lift from your back passage to the front passage.

I usually cue my patients like this:

  • Bring your focus to your anus and imagine that you need to stop passing wind. And relax.
  • Now bring your focus to your front passage and imagine that you need to stop the flow of urine. And relax.
  • Now do both at the same time. And relax.
  • Now do both without holding your breath! And…relax.
  • Ensure you are not compensating by tilting your pelvis or squeezing your buttocks and inner thigh muscles.

Clear as mud?!

Women, imagine your pelvic floor is a jellyfish- opening and closing, or a booking opening and closing.

One for the other half:

Men, testicles to spectacles OR pull the turtle head in.

If you would like to know about the pelvic floor and its functions, please call/WhatsApp on 9780 7274 or get in touch over email to learn how we can work together.

You can also visit our website to learn about other women’s conditions we treat through physiotherapy and how we can help you.

 

5 Star Google Reviews
Embrace Physiotherapy is committed to 5 star client satisfaction.

My healing journey at Embrace started exactly 2 years ago, Jan 2021. I saw Preet for DR and other pelvic matters. Preet had excellent bedside manners and I was always comfortable with her. Shortly after, I was able to join the pilates group class taught by Brenda. As I was already a patient, Brenda had access to my condition and was able to check on me each class. Slowly but surely, I was given the go ahead to start running. I felt safe in all my exercise classes at Embrace because Brenda is attentive and had my progress in mind. Even my recent classes with Deborah are just as thoughtful and beneficial. When I had a bad fall late October 2022, Alex helped me through the months of recovery. She identified my "moving injuries" and explained clearly what I had to do to get better. She also has a great sense of humour! My 2 favourite ladies, Su and Alicia, are super cheerful and helpful in scheduling appointments and texting reminders. They are superstars! It's always comforting to step into Embrace. Thanks guys!

May Leung Avatar May Leung
January 14, 2023

Love Embrace, the Team and Brenda! They are all very patient, caring and polite. Excellent service. Brenda was my professional physiotherapist and she’s a Star! She tailored a suitable program to my needs, and encouraged me in every of my sessions regardless how my day was. She is gentle, caring and genuine. It’s a joy to visit Embrace each time!!

EVERDENE CHUA Avatar EVERDENE CHUA
October 31, 2022

I highly recommend Preet & Embrace Physiotherapy. It took me wondering if this was as good as it gets after my first birth to find her and book an initial appointment. I'm very happy to share, NO, it gets much better when you have professional expertise and knowledge to guide you on your post-natal (and pre-natal) journey. I'm more aware of my body and what it's capable of after working with Preet. I'm also aware of what is normal/abnormal for post-natal women. I felt listened to, cared for, and really appreciated the straight-up information. If you're out East or near - this is the women's physio for you!

Jemma Hooykaas Avatar Jemma Hooykaas
July 13, 2021

Embrace life. Embrace Physiotherapy.

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